1. Warm up/mobilize
2. Skill
Turkish Get Up
3. Strength
Turkish Get Up
2-2-2-2-2 at heaviest weight possible while maintaining form
30 secs rest between sets
4. WOD
Endurance
1 mile Run
1k Row
50 Thrusters (20/15)
50 Hollow Rock
50 Back Extensions
CF
Teams of 4
1K Farmer’s Walk (32/20)
400 Med Ball Sit ups (20/14)
400 Goblet Squats (32/20)
400 Back Extensions
400 Walking Lunges
5. Recovery
LB into glutes